Egg

Yes. Eggs are a terrific source of protein, with a complete amino acid profile (the building blocks of cells) and essential fats, including saturated fats, cholesterol, and DHA (an omega-3 fatty acid) to build cell walls, and support brain growth and vision. Eggs are also rich in other B vitamins and folate, as well as selenium, zinc, and iodine, plus a small amount of iron (minimal in comparison to meat). Finally, they are one of the best sources of choline, an important nutrient for brain and nervous system development.

Egg yolks are one of the few food sources of vitamin D, which is vital for bone-building. Chickens raised outside can produce eggs with higher vitamin D levels as well as higher amounts of vitamin E and omega-3 fatty acids than eggs from their counterparts raised inside industrial coops.

Purchasing eggs and deciphering food labels can be a dizzying process. Unfortunately, there is no perfect label to indicate the most ethically produced, environmentally friendly, and simultaneously most nutritious egg. Labels like “cage-free,” “free range,” “no antibiotics or hormones added” may sound like better options, but these terms often have loose definitions, and they don’t necessarily indicate that the eggs are more nutritious or produced more ethically. “Pasture raised” is not a distinction recognized by the USDA, so the term is used liberally, but can indicate that chickens regularly ate grasses and insects, which can pass on health benefits to their eggs. Other certifications such as Animal Welfare Approved or Certified Humane are meant to indicate certain standards in the treatment of chickens.

While they often cost more than conventional eggs, pasture-raised eggs are still typically a less expensive protein source when compared to other animal proteins like meat and chicken. In some cases, local pasture-raised eggs may be cheaper than those from big brands and buying eggs in bulk and freezing extras may also help you get the most out of your dollar. For an even more budget-friendly approach, you can opt for omega-3 enriched eggs (the chickens are fed an omega-3 rich diet, which makes the eggs higher in omega-3s as well.)

★Tip: Wondering if your eggs are past their prime? Try the water test. Fill up a glass with water and drop the egg in. If it sinks, or stands up (but not floating), it’s safe to eat. If it floats to the top, it's likely spoiled.

No, though in theory an individual can choke on any food. To minimize the risk, serve eggs in thin, wide omelet strips, mash or quarter hard boiled eggs, and serve alongside a drink in an open cup. Eggs often stick to the tongue or roof of the mouth and cause a fair amount of gagging. As always, make sure you create a safe eating environment and stay within an arm’s reach of baby during meals. For more information on choking, visit our sections on gagging and choking and familiarize yourself with the list of common choking hazards.

Yes. Egg allergies are among the most common food allergies in babies with an estimated 2% of children allergic to eggs. The good news is that 70% of kids outgrow their egg allergy eventually. While the conventional wisdom was to wait on introducing eggs until around 2 years of age, we now know that there is no good reason to delay the introduction of egg into baby’s diet. In fact, there is evidence that early and sustained exposure to eggs in infancy can help prevent egg allergy from developing.

If you are introducing eggs to baby for the first time, it’s recommended to start with a small portion of well-cooked egg and watch carefully for signs of allergy or sensitivity after the first bite. If well-tolerated after 5 to 10 minutes, you can offer the remainder of the egg at baby’s usual feeding pace. You can then gradually increase the quantity of egg offered over the next few servings. Allergists recommend maintaining common allergens, including egg, in the diet regularly once introduced. Based on recent studies, an average of 1/3 of a well-cooked egg each week throughout the toddler years is believed to be sufficient to induce long-lasting tolerance to egg.

Some babies can have severe reactions to even the smallest amount of egg. Allergic reactions may include fussiness, lethargy, watery eyes, hives, rashes, itching, facial swelling, wheezing, coughing, vomiting, diarrhea, and stomach cramps. If the reaction is mild, stop feeding the egg and contact baby’s doctor for further guidance. If the reaction is severe and/or baby is having trouble breathing or seems unusually lethargic, call emergency services immediately as baby may be experiencing anaphylactic shock. Never rely solely on the presence of a red rash to alert you to an allergic reaction, especially in babies with melanated skin—hives, rashes, and flushing may not be obvious in darker skin tones.

A family history of food allergy is not typically a reason to defer egg introduction. However, if baby has severe eczema or another pre-existing food allergy, they may be at an increased risk of egg allergy. If this applies to your baby, reach out to your doctor before introducing egg, as they may suggest allergy testing and/or supervised egg introduction in the allergist’s office. If you believe your baby may be allergic to egg, make an appointment with a pediatric allergist. Many children with egg allergy can tolerate baked egg, and your allergist can help you determine if this would be an option for your baby.

Lastly, eggs are a known trigger of food protein-induced enterocolitis syndrome, also known as FPIES. FPIES is a delayed allergy to food protein which causes the sudden onset of repetitive vomiting and diarrhea to begin a few hours after ingestion. Left untreated, the reaction can result in significant dehydration. Thankfully, FPIES which presents early in life is generally outgrown by the time the child has reached 3-5 years of age.

Recommended Guide: Introducing Allergens

Yes, though hard-boiled eggs present more of a choking hazard, as the dry, chalky yolk can be challenging for young babies to move around in the mouth. While you can certainly offer quartered or sliced hard-boiled egg to babies 9 months and up (who are more able to pick up small pieces of food), other preparations like omelets and scrambled eggs fully integrate the yolk and white, making it more likely for babies to get that nutritious yolk into their bellies. If you do decide to offer hard-boiled eggs before 9 months of age, try smashing them into an egg salad with a little water, breast/human milk, or formula to integrate the yolk more fully.

This is a personal decision for which you must calculate risk, as there is no defined age at which runny or raw eggs become definitively safe. Children under 5 years of age, immunocompromised individuals, and those with sickle cell disease are among those at highest risk of severe food poisoning from Salmonella, so it’s best to err on the side of safety and avoid serving undercooked eggs to babies and children.

For some individuals, it is culturally important to offer runny eggs to their children. In these situations, consider the risk in the context of your culture and your individual child’s health and needs. The risk of illness can be reduced by:

Yes, it is fine for children to eat eggs daily. Eggs are nutritious and versatile and are typically affordable and accessible as well. In some cases, repeatedly eating eggs prepared in the same way daily may lead to a child tiring of the food and potentially rejecting the food down the line. To help avoid taste fatigue, try offering eggs in a variety of forms and, as always, offer a diverse diet to ensure balanced nutrition and a healthy relationship with food.

Concerned about baby’s cholesterol intake? Recent research has shown that dietary cholesterol does not appear to contribute to cardiovascular risk but rather supports the human body in many ways.

Egg isn’t generally considered as a food that promotes pooping. That said, it can play a supporting role in healthy bowel movements as a part of a balanced and varied diet. Pooping patterns can vary significantly from baby to baby, so be sure to talk to your pediatric healthcare provider if you have concerns about your baby’s pooping or digestive function.

The versatility of eggs is a marvel of kitchen chemistry. They can be hard-boiled, soft-boiled, poached, fried, and scrambled; in baking, they have a vital role in pie crusts, sweet breads, custards, souffles, meringues, and so much more. Because of their chemical composition, eggs also absorb other flavors and liquids well, as can be seen in the traditional Chinese snack chá yè dàn or “tea egg,” a hard-boiled egg that is then cracked and placed in a spiced tea mixture to steep. While many egg preparations are generally savory, sweet eggs are fine as a once-in-awhile food for children and are popular in some parts of the world. Khagineh, for example, is an omelet from Iran made with sugar, butter, and spices.

★Tip: To freeze raw eggs for later, first crack the eggs open and pour into a bowl. Beat the eggs gently with a fork to mix well, then pour the mixture into the same number of containers as eggs if you want to be able to pull out 1 frozen egg from the freezer. So, if you started with 4 eggs to freeze, divide the mixture into 4 small freezer baggies. If you are doing more than one egg in a freezer bag/container, label with the number of eggs in each bag as well as the date. Eggs will last up to 1 year in the freezer.